A. Olympic Lifting

8 Sets:

1 clean, 2 frontsquats, 1 pushjerk

15min

B. 8 minute AMRAP of Deadlifts and Power Cleans

10 Deadlift
10 Power Clean

A. Deadlift 5 x 5

5 Deadlift
5 Deadlift
5 Deadlift
5 Deadlift
5 Deadlift

B. Metcon

12min AMRAP of:
6 Ring Rows
9 Push ups
12 alt. DB-Box step ups

A. Clean and Jerk 14 x 1

1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk

B. Deadlift 4-8-12

4 Deadlift
8 Deadlift
12 Deadlift

Work @RPE 8-9 for all sets.
Aim for as close as possible to last weeks weights.

C. MetCon

10 rounds of:
6 T2B
8 Thrusters @40/30kg
30 DU´s

A. Long Conditioning

In Teams of 2:
30min AMRAP of:

Partner A

5min Row for consistent cals

Partner B

5min AMRAP of:
15/12cal Echo Bike
15 DB-GTOH @2x15/10kg
10 Down ups
4x10m KB-FR carry @2x24/16kg

Switch every 5 min